SQUAT | strength

DOWN PHASE

First movement is hips-back.

Knees do not bend forward. They must stay over the feet.

The lifters weight must be placed on the heels of the feet. There should not be a heavy shifting of weight to the toes.

DESCENT

As hips are reaching parallel the lifter should be focused on keeping the back straight and rigid.

Shoulders should not lean forward toward the knees.

The bar must stay in a straight vertical plane.

Back Squat

SET UP

Feet are set slightly wider then shoulder width.

Back (Erectors) is locked and eyes on a target. About where wall meets the ceiling.

Bar is set above the Scapula and on the Traps.

Weight is on the outside of the Heels.

PARALLEL

The finishing of the lift is defined as when the hip socket is in a straight line across from the knee. In most cases this is achieved when the thigh is parallel.

The lift MUST be performed to this level so the Gluteus and the Hamstrings are brought into the movement.

Otherwise you are Isolating the Quads.

DRIVE PHASE

After the hips have reached parallel the lifter should explosively drive shoulder back and hips forward.

Lifter should be pushing through the outside of the heels.

The knees should be driven out and elbows forward

FINISH- THE LIFT

As the lifter is driving to the top they should remain explosive and try to accelerate the bar.

As the movement stops at the end of the lift, the hips should roll forward and the shoulders back.